Thursday 011019

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

8 Mins. for Quality:

Tripod or Headstand Holds*

12 (Total) Weighted Cossack Squats

* Shoot to hold the Tripod or Headstand for as long as possible. Each time you stop do a set of Cossack Squats.


Scale the tripod by keeping one foot on the floor.

Choose a weight that allows for good technique. Use no weight or hold the rig to scale.


25 Min. Time Cap.

Metcon (Time)


Bike 1,000m


10 Rounds of:

10 Handstand Push-Ups

10 Alternating Pistols


Bike 1,000m

[Scale 1]:

Bike—No Changes.

Reduce HSPU to 6 reps and use AB Mats if needed.

10 Scaled Pistols

[Scale 2]:


6 to 10 Box HSPU or Seated Dumbbell Strict Press (You choose the weight)

10 Lunges or Box Step Ups

Skills Practice

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Archer Pose* / Side

1 Min. Half Saddle Pose / Side

* Side in full or toe saddle when holding the Archer pose.